This is the simplest lat stretch and requires no equipment or special poses. If you’re tense or haven’t loosened up yet, then warm up a little to prepare your muscles for stretching. Walking or jogging for 5-10 minutes helps loosen your muscles. If you’re inside, try jumping rope or running in place.
If you’re in a place with a low ceiling, try working outside so you have enough room.
Don’t bend your arm at all during this movement. This will give you a less effective stretch. You can just let your other arm hang while you do this motion, or place it on your hip if you prefer.
Keep the stretch consistent. Don’t make a bouncing or jerking motion. If you loosen up and feel like you can stretch more, bend a little further in a smooth motion.
Repeat the stretch 2-3 times on each side for the best results. Always stretch both sides so your back muscles are evenly-warmed up. Leaving one side unstretched could cause a muscle pull.
If you have a hard floor, you might want to kneel on a yoga mat or area rug so your knees don’t hurt. You can buy exercise balls from sporting goods stores or online. Exercise balls come in different sizes. Try to get one that is about as tall as your waist if you’re kneeling down. One that’s too big or small won’t give you as good of a stretch.
Make sure your arms are outstretched all the way. If they’re bent, your stretch won’t be as good.
The ball might roll slightly while you do this. This is okay, and helps you get a deeper stretch. If it rolls too far for your comfort, press down on it to stop it from moving.
If your back loosens up, then try to push a little further. Don’t do this suddenly or with a jerky motion. Lower yourself smoothly. To focus on one specific side of your lats, lean slightly to that side. This stretches one side a bit more. Try alternating sides for a deeper stretch.
Repeat this stretch 2-3 times to loosen your whole back.
Make sure whatever you use is solid and won’t move when you lean on it. A table or chair won’t work well unless they’re attached to the ground.
Also make sure your feet have a good grip on the floor. If you’re on hardwood, go barefoot or stand on a yoga mat, for example.
Keep your back and neck straight during the stretch. Don’t bend your neck down.
Keep still while you’re holding the pose. Don’t bounce or make jerky movements. If you loosen up and want to go further, bend further back with a smooth motion.
Try shaking your arms out in between stretches to increase blood flow and prevent yourself from getting sore.
It may be most comfortable for you to do this exercise on a rug or yoga mat. This stretch is also an exercise. If you haven’t warmed up or worked out in a while, then skip this stretch and opt for a less demanding one.
Make sure your feet can get a good grip on the floor. If you’re wearing socks on hardwood, for example, your feet will probably slide during the stretch.
Keep your hands on the ground, but don’t press your body up with them. Let your hips do the work.
For a more intense workout, you can hold the pose for longer. Try 30-second increments. For more intensity, see how long you can hold it.
Repeat this motion 5-10 times for a good stretch and workout.
